Blackbird CrossFit – WOD

Shoulder Press (3 x 3 x 3 x 3 x 3)

Metcon (Time)

3 Rounds
9 Burpees
25 Box Jumps 24″ / 20″
19 Sumo Deadlift High Pulls 75# / 55#
400M Run

BEG: Metcon (Time)

3 Rounds
6 Burpees
15 Box Jumps
10 Sumo Deadlift High Pulls / KB swings
200M Run

Warm-up 2 (No Measure)

400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs